The Hannah John-Kamen Workout

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Hannah John-Kamen Workout

The workout we have come up with today to post is the Hannah John-Kamen Workout! This one is inspired by the physique that Hannah John-Kamen has built and maintained during her career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Hannah John-Kamen Stats:

Height: 5’6
Weight: (approximate) 125 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

 

Hannah John-Kamen Workout:

Training Volume:

3-5 days per week

Explanation:

I’m going to program you 3 days of bodybuilding styled training mixed with some circuit style, and then also 2 days of cardio or activity days as well.  We like to call these “Cagers”.

Day One: Lower Body

Warm Up:

Stretch and Foam Roll

20 min varied cardio (I prefer elliptical and treadmill)

^^This can be done at the beginning or end of the workout^^

Workout:

Barbell Back Squat

4×12

Barbell Glute Bridges

3×10

Leg Press

3×10

Hamstring Curls

3×10

Circuit:

3 Sets for Time

10 Plank to Push Ups

15 Jumping Lunges

20 Mountain Climbers

15 Leg Raises

10 Sit Ups

Day Two: Activity or Cardio Day

This day is devoted to being active.

For this you’re going to need to get moving for at least an hour.  If I’m not hitting varied cardio or doing a hike or something I know is enough movement, I like to sub a 60 minute brisk walk.

This can also be done by taking a class like yoga, pilates, MMA, or something similar.

Day Three: Chest and Arms

Warm Up:

Stretch and Foam Roll

20 min varied cardio (I prefer elliptical and treadmill)

^^This can be done at the beginning or end of the workout^^

Workout:

Dumbbell Bench Press

4×12

Tricep Kickbacks

3×10

Barbell Curl Step Ups

3×10 each leg/arm

Tricep Cable Pushdowns

3×10

Circuit:

1 Set for Time

70 Jump Ropes

60 Second Plank

50 One Arm Dumbbell Snatches (25 Each Arm)

40 Push Ups (or Knee Push Ups)

30 Air Squats

20 Pull Ups (Assisted is Fine)

10 Burpees

Day Four: Activity or Cardio Day

This day is devoted to being active.

For this you’re going to need to get moving for at least an hour.  If I’m not hitting varied cardio or doing a hike or something I know is enough movement, I like to sub a 60 minute brisk walk.

This can also be done by taking a class like yoga, pilates, MMA, or something similar.

Day Five: Upper Body

Warm Up:

Stretch and Foam Roll

20 min varied cardio (I prefer elliptical and treadmill)

^^This can be done at the beginning or end of the workout^^

Workout:

Deadlift

4×12

Arnold Press

3×10

Bent Over Rows

3×10

Clean and Press

3×10

Circuit:

21-15-9

(Three sets, first 21 reps each, second 15 reps each, third 9 reps each)

Thrusters and Burpees

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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